Biceps curl with the expander

The training of the upper arm muscles is preferably used by men for targeted muscle building in bodybuilding. In addition to the washboard stomach, a strong arm is not only an indicator of physical fitness for the stronger sex. By the flexion in the elbow joint the biceps Curl belongs to the classical variant to train the biceps (Musculus biceps brachii).

Due to the numerous variations in the execution of movement, the most diverse adjustments of the musculature can be achieved. In commercial sports providers and those offering training at home, the biceps curl is usually used in combination with dumbbell training or barbell curl. An efficient alternative to training with weights is the use of an expander. Due to the continuously increasing tensile load and the resulting steady increase in resistance, the expander training provides an optimal training stimulus. Due to the multitude of stretching strengths of the individual expanders, the range of application of the bands varies from regenerative strength training after injuries to targeted muscle building in bodybuilding.

Muscles used in biceps curl

  • Biceps (M. biceps brachii)
  • Upper arm spoke muscle (brachioradialis muscle)
  • Arm flexor (M. brachialis)

to the musculature overview

  • Delta muscle
  • Biceps
  • Trizeps
  • Greater pectoral muscle
  • Straight abs

The athlete stands in a walking position with a slight upper body extension. The Thera- Band is fixed to the front foot (the athlete stands on the expander). The elbows are close to the body.

By a flexion in the elbow joint the wrists are guided towards the shoulder, the elbows move as little as possible. In order to ensure continuous tension in the muscles, the forearm should not be moved back any further in the yielding (eccentric) phase until a right angle is created in the elbow joint. Depending on the strength of the expander and the training goal, the number of repetitions varies.

Fields of application

Health sport In health sport, the load is kept low and the number of repetitions is between 15 and 20 The resistance is relatively low, but since the goal here is not only strength endurance but also muscle building, the resistance should be selected so that after the last repetition is no more possible. The goal is to maintain or regain health. Fitness In the area of fitness, the number of repetitions is between 12 and 15 with a high training volume (many exercises in the training plan).

The aim is to maintain physical health and general fitness. The short length of the breaks enables the fitness athlete to complete many exercises in a relatively short time. The pause length is in the range of fitness by one minute.

In addition to the strength training exercises, endurance training is also integrated into the fitness training plan. Bodybuilding During bodybuilding, the muscle build-up is in the foreground. The resistance is chosen sufficiently high that the intensity (number of repetitions) is between 5 and 8 repetitions per set. Due to the increased load during this training, the length of the breaks must be sufficient. Breaks of between 2 and 3 minutes should be included in this training program.